Warm Up: – AMRAC 8
10 kb swings
60 sec PVC stretching
10 inch worms
10 slow, strict pushups
Skills: – Coaching session…..
DL & SP focus
WOD: – 10-8-6-4-2
Deadlift
Shoulder Press
This should be performed heavy with rest between
movements. Lift as heavy as possible for the DL, then
rest at least 2 min before performing the SP. Then move
back to the DL for the next set.
CrossFit Open 16.1
Workout Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54,Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb.
Women lunge 45 lb.
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups
*Lunges are unweighted
Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Boys lunge 65 lb.
Girls lunge 45 lb.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Boys lunge 45 lb.
Girls lunge 35 lb.
Warm Up: – AMRAC 8
“Cindy”
5 pullups
10 pushups
15 squats
WOD: – EMOM 24
1. 7 C2B pullups
2. 7 burpee box jump overs @ 24/20
3. 7 strict HSPU
4. 7 cal row
Mobility: – 6 min chest/shoulders
6 min hips/thighs
6 min calf/shin/ankle
Warm Up: – Complete in any order in 12 min
4 min thruster warm up
4 min DU practice
4 min “Fish Game”
WOD: – AMRAP 6 (Total Thrusters)
30 Mtn. Climbers
3 Thrusters
*Add 3 thrusters each round until time expires*
Comp: 135/95
Rx: 115/85
Sc: 95/65
Lite: 75/45
Skills: – E:90 sec for 18 min
1. 60 sec banded squats, 30 sec REST
2. 60 sec HS hold/walk, 30 sec REST
3. 60 sec back extensions, 30 sec REST
4. 60 sec pistol practice, 30 sec REST
Warm Up: – AMRAC 6
“Burgener” x 3’s
10 T2B
10 jumping squats
10 inch worms
Skills: – Snatch Cycles
3 sets NTE 10 reps
*unlocking the top*
WOD: – Clean Ladder
E:90 sec complete 3 reps then move
to the next weight. Upon failure of
a round, REST 4 minutes then start
the ladder over again.
M: 135 – 155 – 175 – 195 – 205 – 235
F: 75 – 85 – 95 – 115 – 135 – 145
Warm Up: – In 8 min complete:
1/4 “Angie”
25 pullups
25 pushups
25 situps
25 squats
AMRAC – HSPU with remaining time
2016 Open : Notes & thoughts on being a CrossFit Athlete
WOD: – For Reps
0:00 – 3:00
40 burpees
3:00 – 6:00
40 cal row
6:00 – 9:00
AMRAP burpees
Warm Up: – 12 min WOD Prep
Lift & load into Rx/Sc weights & movements
WOD: – Open 14.4 – AMRAP 14
60 cal row
50 T2B
40 wallballs @ 20/14
30 cleans @ 135/95
20 muscle ups
Warm Up: – Complete 2-3 rounds in 8 min
10 pullups
20 lunges
30 situps
Mobility: – 16 min session
2 min quad smash w/bar (per leg)
2 min IT band/hamstring roll out
2 min calf smash (roller or ball)
2 min banded stretch (athletes choice)
WOD: Tabata Thursday !
Tabata clapping pushups
Rest 2 min
Tabata db push jerks @ “medium”
Rest 2 min
Tabata lateral plate jump overs (45#)
Rest 2 min
Tabata GHD situps
Warm Up: – In 8 min build to 60% of your
1RM back squat.
WOD: – A. Volcano Back Squat
No jumps larger than 10# for the entire workout…..
Begin with 60% & find a 3RM. Continue until failure.
Build to a 2RM. Continue until failure.
Build to a 1RM. Continue until failure.
B. With the established 1RM, complete “Lazy Tiger”
Drop to 70% and complete 7 reps.
Continue dropping 5% and performing 7 reps
until you reach 50%.
Warm Up: – In 8 min complete:
Light “Grace” @ 95/65
AMRAC pullups
Skills: – Judging standards for the 2016 Open
WOD: – OPEN 13.2 – AMRAP 10
5 S2OH @ 115/75 (M: 95/55)
10 DL @ Same as S2OH
15 box jumps @ 24/20 (M: 20)
